Workout Routine

6x6

by Nithus

Nithus's whole body and week scenario. Day off after workout 3.

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

bench press

5 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

seated shoulder press

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

deadlift

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

curl

5 sets

Bodyweight tricep dip

Set
Intensity
Weight
Reps
Rest time
1
12 +
amrap
100 sec
2
12 +
amrap
100 sec
3
12 +
amrap
100 sec
4
12 +
amrap
100 sec
5
12 +
amrap
100 sec

Bodyweight tricep dip

5 sets

Sit-up

Set
Intensity
Weight
Reps
Rest time
1
12 +
amrap
100 sec
2
12 +
amrap
100 sec
3
12 +
amrap
100 sec
4
12 +
amrap
100 sec
5
12 +
amrap
100 sec

Sit-up

5 sets

Workout 2

Incline Dumbbell chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Incline Dumbbell chest fly

5 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

lateral raise

5 sets

Assisted Pull-up (machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Assisted Pull-up (machine)

5 sets

forward lunges

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
4
20
100 sec
5
20
100 sec

forward lunges

5 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

hammer curl

5 sets

Triceps Cable Pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Triceps Cable Pushdown

5 sets

Workout 3

Cable Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Cable Chest Press

5 sets

Rotator Cuff (Machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Rotator Cuff (Machine)

5 sets

Straight-back Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Straight-back Seated Cable Row

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

leg extension

5 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

reverse curl

5 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

dip

5 sets

Captain Chair Leg Lifts

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Captain Chair Leg Lifts

5 sets

Workout 4

Incline Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Incline Dumbbell press

5 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

military press

5 sets

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

t-bar row

5 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

hack squat

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

curl

5 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

skull crushers

5 sets

Workout 5

Dumbbell chest fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Dumbbell chest fly

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

upright row

5 sets

Straight-back Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Straight-back Seated Cable Row

5 sets

45 Degree Extension

Set
Intensity
Weight
Reps
Rest time
1
12 +
amrap
100 sec
2
12 +
amrap
100 sec
3
12 +
amrap
100 sec
4
12 +
amrap
100 sec
5
12 +
amrap
100 sec

45 Degree Extension

5 sets

Pinwheel Dumbbell Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Pinwheel Dumbbell Curl

5 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

tricep pushdown

5 sets

Workout 6

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

pullovers

5 sets

Behind Neck Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

Behind Neck Press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

lat pulldown

5 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec
5
–
–
12 +
amrap
100 sec

leg press

5 sets

Curl 21'

Set
Intensity
Weight
Reps
Rest time
1
–
–
21
100 sec
2
–
–
21
100 sec
3
–
–
21
100 sec
4
–
–
21
100 sec
5
–
–
21
100 sec

Curl 21'

5 sets

Side Bends

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
5
–
–
20
100 sec

Side Bends

5 sets